27
Jun
1.86 Top Speed Athletics
CrossFit Reality – CrossFit Teens
Warm-up
TOP Speed Dynamic Warm up (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint
Gymnastics
Metcon (No Measure)
5min HS Hold practice
30 feet on wall pike up
3x10s feet on wall pike hold
Weightlifting
Clean + FS Complex (4×1 Clean + 2 [email protected] 70% + 10lbs of 1RM CnJ)
4×1 Clean + 2 [email protected] 70% of 1RM CnJ
Back Squat (4×9 @ 60%)
Metcon
Metcon (Time)
Metcon
300yd Gasser (25yd split)
Then:
21,15,9
Deadlifts 125/95lbs
HSPU
Flexibility Training
Extended arm lizard
Lizard
Extended arm lizard
Lizard
Sumo squat